Friday, August 2, 2013

Warm up / Pre-hab x 10 min so you are ready for high intensity from the start. 

I hope your coordination came to work with you today. We will be adding a little cardio into some strength training today with skipping intervals. 

Part 1: use Timer #4, 20min. 

Every second minute of this is spent skipping. Upon completion of the other ten tasks, skip for a minute and then move to the next task on the list. No stopping to talk in between... If you can talk you can keep working!

Don't get frustrated if you are struggling to get the coordination down, you have a total of ten minutes to work on it and you only have to do 60secs at a time. 

So: 

Skip x 60s

Sled pull x 50 yards + burpees until you get to 60 sec

Skip

Battle ropes: 10sec alternating, 10sec double, 20 sec lateral (facing 90degrees from anchor point), 20 sec lateral (other side)

Skip

Deadbug

Skip

Box jump (add in Bosu for additional challenge)

Skip

Inverted Row

Skip

Wall balls

Skip

TRX Archer push-up

Skip

Pop push-ups over Med ball

Skip

Stairs

Skip

Step up with knee drive (weighted)

Core: Choose one, or go for both of the options below:

TRX Circuit x 3

-push-up x 8

-knee drive x 8

-pendulum x 10

-pike x 4

Option 2: x 3

-Hanging Abs x 15

-bosu crunches x 35

-wide knee abs x 40

-Plank: side/side/front x 45s each

Cool down, stretch.